WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Skill Work / T2B endurance Workout

    3 Sets:
    10 T2B
    10 Burpee Box Jump Overs 60/50cm
    10 T2B
    10 Burpee Box Jump Overs
    10 T2B
    - Rest 1:1 btw sets

    Scaled:
    7 reps each

    • Goal: GRIPPY SPRINT! No longer than 2-3min each set.

    TC 20min

  • Conditioning Workout

    3 Sets:
    4min AMRAP:
    500/400m Row
    In remaining time, Max Alt. Turkish Get Ups 16/12kg
    Score: total TGUs

  • EASY WOD RATAPIHA Workout

    AMRAP20 easy pace.

    5 DB THRUSTER
    10 DB REVERSE LUNGES
    10 LATERAL HOP OVER DB
    10 CAL ERGO
    2 MIN REST

    -Use 2xDB keep it light!
    -Easy pace

  • STP Penkkipyramidi vol 2 Strength

    Penkkipunnerrus 10-8-6-4-2-1-1-2-4-6-8-10

  • Treeni 2 Workout

    Warm Up
    Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
    tänään harjoituksissa.

    Long CF Metcon
    Metcon&Skill
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min: every 30-40s perform 2 sandbag cleans
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 burpee box jump overs
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 double db thrusters @rx db's
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 4-6 c2b or pull ups
    2 rounds
    2 min : easy bike erg / air bike / ski erg / row /jog / sledge push or pull light weight
    2 min : every 30-40s perform 15m sandbag bear hug carrying

  • 22.2.2024 BasicWod Strength

    Back Squat

    5 x 5. Across same weight.

    Go Every 2:30

  • Lepopäivä Workout

    Rest day - what did you do?

  • Gymnastics Workout

    500m ski/row
    then
    3x
    7 z press e/s
    7 Mu ring row
    30s. of 45 degree wall hold

    Play time with HS walk
    - see how far you can walk
    - see if you can walk over obstacles
    - play with different variations of scale: walk of the wall, walk to wall, side walk on the wall etc

  • BASIC CONDITION Workout

    6 x 5min A,B,A,B,A,B
    A) 5min amrap
    Row/bike/ski
    -tasainen rauhallinen vauhti

    • -rest 1min between amraps*

    B) 5min amrap
    15 KB swings
    10 Goblet squats
    5 push up/HSPU

    • -rest 1min between amraps*

  • Torstai 15.2.24. BASIC Workout

    Warm Up
    2 rounds
    2 min cardio
    20 banded side steps + 20 banded air squat
    20 band pull aparts + 5 pass thoughs
    20 Mountain climbers
    then weightlifting skill for few minutes and start working sets

    Strenght
    Snatch 8x3reps, building in weights keeping technique. Power or squat.
    rest 1-2 min bwn sets
    Slow Snatch Pulls/High Pulls 3x5reps, building in weights
    rest 1-2 min bwn sets

    Metcon
    Emom 10
    3-5 burpee pull ups OR 4-6 burpee + 4-6 ring rows